I was probably one of the heaviest clients that you have had and with knee problems and breathing problems, I was still able to participate and feel good about myself.

Constance Thompson

What Foods Fit Where?

by Marsha Hudnall MS, RDN, CD

A guide to classifying foods according to food type

In putting together your meals and snacks, it is not always clear which foods fit in to each of the three categories we use at Green Mountain. The list below will help you sort that out. To find more examples, to see how foods made of up of several ingredients fit, or to get meal and snack ideas, refer to our Healthy Recipes.

A note about calories, fat, etc.

What We Do:

Green Mountain at Fox Run helps women put the joy back into eating while supporting health and fitness.

We believe that we eat food, not nutrients.

Our approach helps women begin to make food choices based on balance, variety and moderation.

In this way, we can focus on healthy, satisfying meals without undue emphasis on nutritional details that may distract us from the big picture of pleasurable eating in a way that supports weight management as part of a healthy lifestyle.

GRAINS/STARCHY VEGETABLES

These foods are the basis of every meal and snack. Try to choose whole-grain items at least half of the time. Whole grains add important nutrients and fiber as well as help manage hunger, helping you go longer between meals and snacks.

Hot cereal — whole grain cereals such as oatmeal or multi grain; cream of rice, cream of wheat or cornmeal

Pasta or Rice

Crackers

Tortillas, taco shell

Starchy Vegetables

Corn

Potatoes, sweet potatoes, yams

Winter squashes, such as pumpkin, butternut squash, acorn squash

Dried beans, peas, lentils

PROTEIN FOODS

This group includes milk-based foods as well as meat, fish, poultry, eggs, dried legumes and nuts. Be sure to enjoy milk foods often, as these are important sources of calcium — a nutrient critical to bone health but often lacking in the diets of women.

Beef, pork, lamb

Chicken or turkey

Fresh fish or canned salmon and tuna

Eggs

Milk-based foods — milk, cheese, yogurt, ice cream, milk-based soups

Nuts and nut butters — peanut butter, almond butter

Dried beans, peas, lentils (yes, these qualify for the Grains/Starchy Vegetables as well as a Protein Food)

FRUITS AND/OR VEGETABLES

These are easy to identify but often neglected. Frequently include those that are a good source of vitamin C and vitamin A daily (see Recipes for Living for fruits and vegetables high in these nutrients).

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Where Successful Weight Management Starts

Founded in 1973, Green Mountain is the country’s first and only residential weight loss program exclusively for women. We’re not your usual weight loss retreat or spa. We’re much more than a weight loss camp. We would never call ourselves a fat farm. You deserve better than that.